Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

Snatch

Take 10:00 to warm up to 80-85% and then every minute on the minute complete:

1 @ 80-85%

 

10 Sets for quality

 

Lift 2:

Back Squat

On a 3:00 clock:

12 @ 60%

8 @ 70%

4 @ 80%

8 @ 65%

12 @ 55%

 

For quality

 

Lift 3:

Bench Press

On a 3:00 clock:

12 @ 60%

8 @ 70%

4 @ 80%

8 @ 65%

12 @ 55%

 

For quality

 

Core:

Every minute on the minute:

Minute 1: 10-15 GHD Sit-ups

Minute 2: 0:30 Hollow hold

Minute 3: 10-15 V-ups

 

3 Sets for quality

 

†MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

Post results and experiences in the comments